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筋肉の異常が原因で腰痛になった場合の改善方法

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腰痛の原因には筋肉の疲労や、筋力の低下などが考えられます。筋肉の疲労にはどのようなことが関係しているのでしょうか?

筋肉の疲労の原因として挙げられるのは、スポーツによる疲れ、デスクワークや車の運転などでずっと同じ姿勢でいる、ストレス、寝不足、またサイズの合わない靴などが原因となると言われています。また筋力の低下の原因は、運動不足や体に柔軟性がないこと、太り過ぎ、などの理由が考えられます。

これらのことは私たちの体に腰痛という厄介な病気を引き起こします。ですから腰痛予防のためには、筋肉を疲れすぎないようにしながらも、しっかり動かしておく必要があるということが分るのではないでしょうか?

では、筋肉疲労や筋力低下による腰痛をどのようにして防ぐことができるのでしょうか?この記事ではそのような点についてご紹介してみたいと思います。是非参考にしてみてください。

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腰痛の原因となる筋肉疲労や筋力低下を避ける方法

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腰痛を避けるために大切なことは、腰の筋肉をしっかり休ませつつ、適度に動かすことです。ではまず初めに、腰痛を避けるために腰の筋肉をどのように休ませることができるのかという点を、ご紹介してみたいと思います。

腰痛にならないために筋肉を休ませる方法その1:ゆっくりお風呂に入る

しっかりとお風呂で湯船に浸かるなら、筋肉をしっかりと休ませることができ、腰痛を予防することができます。入り方は半身浴がベストです。少しぬるめのお湯にみぞおちくらいまでつかり、10から15分位浸かります。汗が出始めたら、湯船にさっと浸かって上がりましょう。

腰痛にならないために筋肉を休ませる方法その2:しっかりストレッチする (オフィスで)

長時間の椅子に座っての作業は腰に大きな負担となり、腰痛の原因となります。長時間の座ったままの作業をしているのであれば、こまめに椅子に座ったままストレッチしましょう。

まずは椅子に浅く腰掛け、背筋を伸ばしながら息を深く吸い込みます。そのあと息をゆっくり吐きながら上半身をまげ、頭を両足の間に入れます。3秒くらいでゆっくり元に戻しましょう。腰の筋肉がほぐれてきたのを感じていますか?

次は椅子に深く腰掛け息を吸いながら上半身を後ろにそらせます。そのあと息を止め3秒位で息を吐きながらもとの姿勢に戻ります。しっかり体を伸ばして腰痛を予防しましょう。

最後は、椅子に深く腰掛けたまま片方のひざを胸にひきつけます。3秒位でゆっくり元に戻します。次は反対の脚です。

ここまでで、腰痛にならないように筋肉を休ませる方法についてご紹介いたしました。では次に、腰痛ならないために腰の筋肉を適度に動かす方法をご紹介いたします。

腰痛にならないために腰の筋肉を適度に動かす方法その1:水中歩行

プールなどで歩くなら、腰の筋肉を適度に動かして筋力低下を避けることができます。若干腰痛気味でも、水中は浮力があるので、楽にトレーニングすることができます。大股での水中歩行は全身運動になるので、血行も良くなり、腰痛改善に効果的です。

腰痛にならないために腰の筋肉を適度に動かす方法その2:ウォーキング

日常生活に支障がない軽度の腰痛の場合は、ウォーキングなどを行なうことによって腰回りの筋肉を鍛えることができます。特に、腰痛の原因はインナーマッスルという体の深いところにある筋肉が鍛えられていないことによって起きます。ウォーキングはそのようなインナーマッスルを鍛えることができますので、腰痛改善に効果的です。

腰痛にならないために腰の筋肉を適度に動かす方法その3:階段上り

階段の上り下りも腰痛を防ぐためのインナーマッスルを鍛える助けになります。どこか手ごろな階段を決めておき、上り下りしてトレーニングするというのも良いでしょう。
また普段車で行っている所に歩いて行くようにし、決めた階段を絶対に通るようにするなら、自分の生活の中で、インナーマッスルを鍛えることができます。腰痛を防ぐために是非とも実践してみましょう。

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まとめ:筋肉の適度な休憩と適度な運動で腰痛を改善しましょう

この記事では、腰痛を改善する為には筋肉の適度な休憩と適度な運動が必要だということをご紹介いたしました。いかがでしたか?

腰痛が筋肉の異常が原因で起きている場合これらの方法は効果的です。しかし、腰痛が筋肉の異常以外のことが原因で起きている場合、この方法は逆効果になりかねません。ご自分の腰痛の原因をしっかりと見極めてからこれらの方法を行なうようにしましょう。

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